5 Yoga Poses for Older Women: Yoga for Women Over 50
Yoga is for every body. And that’s just one of the wonderful things about it! Another wonderful thing is there are specific yoga poses for women, men, children, disabled people, seniors.
A yoga practice can be tailored to meet the varying and specific individual needs of a person or of a collective group of people. Here, I’ll be addressing the physical, mental, and emotional needs of women over the age of 50 with yoga poses that are particularly beneficial to them.
Hi! My name is Vaneeta! I teach a Yoga for Women group class at MyYogaTeacher. Women are the source of life and energy on the planet. And a woman advances through many phases of life from motherhood to menopause. Women who are entering the stage of life that is after menopause have specific needs that can be addressed with yoga!
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I hope you’ll try some of these yoga poses for women over 50 and then join my class on MyYogaTeacher for more!
One key to doing yoga at an older age is using props that help you remain stable, safe, and aligned. I recommend using blocks and/or a chair along with your mat.
1. Cat and Cow Pose
Cat and Cow pose is great for anyone at any age, but it’s a great way for women to begin warming up their back and abdominal muscles in a way that is gradual and stable. Supporting your weight on all fours is also a great way to keep arm and chest muscles (that maybe don’t get used as much as we age) strong and conditioned. Women over 50 tend to start experiencing stiffness and reduced mobility in their backs, so cat and cow pose is perfect for helping with those issues as well!
Additionally, because cat and cow pose is designed to sync with your breath, it is a great way to cleanse emotionally. Since changes in your body can cause emotional distress, particularly in older women, this yoga pose helps women release those emotions before moving forward with more challenging poses.
2. Downward Facing Dog
Otherwise known as “Down Dog,” this yoga pose is great for older women because it:
Stretches out the calves, hamstrings, and back
Builds strength in the arms and chest
Increases flexibility in the shoulders
Boosts circulation of oxygen and nutrients to otherwise contracting muscles
Shoulder joints tend to wear out as women age, which makes them susceptible to injuring their shoulders. Building strength in the arms and chest helps protect those increasingly fragile shoulder joints.
Emotionally, down dog instills a sense of empowerment and increases feelings of confidence and accomplishment, two things women over 50 tend to struggle with when they notice the changes in their bodies.
Additionally, once a women passes through menopause, muscles tend to tighten and contract due to reduction in hormones and hormone production. Downward facing dog is a perfect yoga pose for women over 50 because it keeps their leg and back muscles lengthened and promotes good circulation!
3. Modified Cobbler’s Pose
As women age, it is common for them to encounter knee problems and knee pain, making some yoga poses difficult. However, many yoga poses that increase flexibility and circulation to the hip flexors and hip joints require bent knees.
Performing cobbler’s pose on a block or bolster where your hips are higher than your knees helps decrease the pressure on your knees while still reaping the gentle benefits of hip stretching. You may also choose to put blocks underneath your knees or move your feet further away from your body so that the angle of bend in your knees isn’t as sharp.
Either way, this pose is proof that yoga for women over 50 is doable, even if you’re experiencing physical challenges and physiological changes.
4. Modified Tree Pose
Balancing postures are a common theme in many forms of yoga. They help yogis learn how to focus better, increase concentration, and (importantly for older women) strengthen the tiny muscles in our feet and ankles.
Older women may begin to experience balance issues as they age. This is common and normal!
The more you work to strengthen the muscles in your feet and ankles, the less likely you will be to lose your balance! Additionally, yoga for women helps you navigate the mental changes you may experience by helping with memory, focus, and concentration.
Use a chair, wall, or other stable object if needed. You may also place your non-standing foot on your calf or even at your ankle until you are comfortable moving it further up.
5. Child’s Pose
Everyone loves child’s pose! It’s a great stretch for your back, arms, neck, and even hips and glutes. Older women may want to rest their forehead on a block and/or place a blanket underneath their hips to alleviate any discomfort.
Taking some much needed time in child’s pose allows women to reflect on how their body feels and release any negative thoughts about the changes that may be occurring in their body as they age.
I would love to have you join us in the Yoga for Women class, where I not only teach a yoga class specifically catered to women’s needs but talk about common issues women face as they transition into and out of different phases of life!
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{"slug":"yoga-for-women-over-50","recentPosts":[{"id":"cl8kb5f23jq1w0ciscs2h2bxw","slug":"benefits-of-yoga-for-pregnancy","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What are the Benefits of Yoga for Pregnancy?","subTitle":null,"seoTitle":null,"seoDescription":"Yoga for Pregnancy is excellent for stress relief, pain relief, and preparation for labor. Read more to understand the benefits of Yoga for Pregnancy","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:42:36.767798+00:00","coverUrl":"kvvlqndsbow5dsckhw7i.jpg","content":{"text":"When you get pregnant, people come out of the woodworks with advice, remedies and old wives tales. Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).\\nWhat is prenatal yoga?\\nPrenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!\\nBenefits of Prenatal yoga: \\nWe asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends! \\nSo let's break down the benefits: \\nRelaxation : \\nPregnancy can be very stressful! But yoga will help you to relax physically, mentally and emotionally and create a safe, relaxing environment for birth. Prenatal helps you with coping and breath techniques for all stages of your pregnancy.\n\\nPreparation for birth : \\nFor first time moms, and even sometimes vets, labor can be scary. This practice will help you to learn birth techniques so you’re relaxed and ready to go!\n\\nYoga can Help with Labor : \\nIn a 2015 study\\n, It was found that a regular yoga practice in the last 10-12 weeks of pregnancy can improve the mother's comfort during labor and help facilitate the labor process. The “yoga group” in this study on average was in labor two hours less than those who didn’t practice. Past your due date? Prenatal Yoga is also known to help induce labor\n\\nCommunity : \\nYoga classes have always been known to help us build community but during pregnancy, it's so important to have a group of women who understand what you’re going through. Taking part in a prenatal class puts you in a group of women who get it. You’ll have a built in support system and maybe even first friends for your baby!\\nFrequently Asked Questions about Prenatal Yoga:\\nIs Yoga for Pregnancy safe?\\nYes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor & make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial! \\nWhen during pregnancy can you practice yoga?\\nDuring your first trimester, you can stick to your regular practice with some modifications. \\nYour second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it's a great time to keep moving and stretching in your new skin as you make room for the baby to grow! \\nWhat yoga poses should you avoid doing? \\nFor the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions.. \\nYoga for Pregnancy Poses you can perform at Home :\\nIt’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue. \\nHere are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!\\n1. Bound angle pose (Baddha Konasana) :\\n\\nBaddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling\\nHow it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.\\n2. Cat-cow pose (Marjaryasana Bitilasana) :\\n\\nMarjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly\\nHow it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor. \\n3. Yogi squat (Malasana) :\\n\\nBeen sitting too long? This is a great hip opener and will also release lower back pain. \\nHow it helps with labor: This pose will widen the pelvic floor making the birth easier,which may help to reduce injury during birth.\\nRemember, if you’re practicing at home, it’s always best to consult your doctor and make sure yoga is safe for your pregnancy.\\n\\nOther ways to practice self-care during pregnancy\\nBeing a mom is the hardest job in the world. And there are no days off. Starting with pregnancy, we feel out of control of our body, its growth and the way we feel. Remember to take time during this beautiful process to practice self-care so you can be present, happy and relaxed. \\nBook a prenatal massage :\n\nA prenatal massage is GREAT for mom and baby. It can help reduce stress and swelling without meds, help you to sleep and get your body ready for labor and delivery. \\nTake a bath :\n\nTaking a warm bath while pregnant can also help to reduce stress and lower your blood pressure. It’s a great way to relax and rest your growing body. If you’re feeling pain or swelling, it can be very beneficial to relax in a warm bath. \\n\\nAyurveda for Pregnancy :\\n\n\nThis week, MyYogaTeacher has a special Ayurveda event running where you’ll learn how to align with your best self through nutrition and health changes. This specific class is designed to help you have your most healthy pregnancy with nutrition guidelines for a mom and foods to help with baby's development! \\n\nYou can also choose to work 1 on 1 with an instructor of your choice through your MyYogaTeacher membership! Let us help you have your healthiest pregnancy possible! \\n\\nGet started today!\\n"},"category":[]},{"id":"cl8ka13l4ionz0ck2fe0pme7l","slug":"chronic-neck-pain-relief-yoga-poses","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Are you suffering with Chronic Neck Pain? 10 yoga poses to find relief!","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:11:15.683866+00:00","coverUrl":"rbh6duxy7hy3y207sg1c.jpg","content":{"text":"Do you suffer from chronic neck pain? Nearly 30-50% of adults suffer from recurring neck pain. \\nNeck pain can be a common occurrence for people who:\\nhave long commutes or sit at a desk all day\\nwho have issues with posture \\nwho have chronic sleep issues\\nOur neck and shoulders can also be a place where we may carry tension or pain due to stress. In any case, the good news is yoga can help you to relieve your neck pain and move on symptom free! \\nDaily changes you can make to avoid neck pain\\nStay in alignment. Keep good posture and try not to carry heavy bags on one side of your body. Also, if you sit at a desk and work on a computer, move your monitor to eye-sight so you’re not looking up or down. Need help finding your center? \\nWe can help here at MyYogaTeacher! \\n\\nStay active! It’s important to stay mobilized. If you sit all day, take breaks to move around and give your body a break from being stuck in one position. Can’t take breaks at work? Try to go for a walk on lunch or maybe before or after your workday. \\nCheck your sleep environment. Make sure your mattress and pillows are still in good shape. Look into the best pillows for your sleep type or body. Getting quality sleep will help you avoid tossing and turning and can be your remedy to wake pain free. \\nIf you’re feeling like you need to move, starting with any slower yoga practice will help! Yin, hatha and restorative classes will all leave your body feeling relaxed, renewed and free of pain. Want to flow on your own? Here are our top ten poses to try! \\n10 Yoga Poses to relieve Chronic Neck Pain :\\n1. Easy seat with ear to shoulder stretch\\nThis pose releases your neck and shoulders and helps relieve tension and stress.\\nStart by sitting with your legs crossed and a straight back. Shoulders down. Bring your ear down to your shoulder. To deepen the stretch, bring your opposite arm overhead. \\n\\n\\n\\n2. Child’s Pose\\nReleases tension in the upper body including the neck and chest.\\nBring your knees as wide as the mat and sit into your heels. You can bring your chest to the mat and extend your arms forward or come to rest on a pillow or bolster. Try to hold this pose for up to 5 breaths. \\n\\n\\n\\n3. Downward facing dog\\nHelps to relieve neck pain by strengthening the upper body and releasing the spine. \\nStart by coming onto all fours. Check your alignment- make sure your shoulders are over your wrist, and your hips over your knees. Without changing the position of your hands and feet, push up and back to bring your heels into the ground. Relax your head, neck and shoulders down. \\n\\n\\n\\n4. Bridge Pose\\nReleases chest, neck, spine and hips.\\nLay down on your mat, bring your feet as close to your glutes as possible. Bring your hands to the sides of your body palms down. Push into the feet and hands while you lift your core and back to the ceiling. Try to relax and breathe here. \\n\\n\\n\\n5. Wide Leg forward fold\\nReleases spine, neck and back. If you’re in pain perform this stretch slowly, and come up one vertebrae at a time. \\nBring your feet as wide as you can, feet facing forward. Hinge at the hips and slowly bend forward and down towards your feet. You can hang here or grab yogi toe lock around your big toe. \\n\\n\\n\\n6. Cow face pose\\nStrengthens core and spine.\\nSit up tall and stack your knees directly over one another. Reach one arm back around your waist and one arm over your shoulder with your palms reaching towards one another. If you can, clasp your hands. If not, rest them on your back, you will still benefit from the pose. \\n\\n\\n\\n7. Sphinx pose\\nThis pose will help to physically open up the shoulders and neck. Looking side to side slowly is a great addition to the pose. \\nLie on your stomach and bring your hands next to your chest facing down. On your inhale press into the ground and lift your upper body. \\n\\n\\n\\n8. Thread the Needle \\nIncreases mobility and releases tension in the upper body. \\nCome on to all fours. Check your alignment, make sure your hips are over your knees, shoulders over your wrist. Reach one arm out to the side and thread it through the opposite side under your ribs. You can stay here or open up the opposite side by reaching the hand to the back or straight up and over. Make sure to do both sides. \\n\\n\\n\\n9. Legs up the wall\\nReleases tension and stress from the upper body by reversing blood flow. \\nFind a wall near your practice space and sit next to the wall as close as possible. Lower your head, neck and shoulders onto your mat, then roll onto your back and stretch your legs up the wall. You can stay in this restorative pose for up to 10 minutes. \\n\\n\\n\\n10. Savasana\\nSavasana releases any stress, lowers heart rate and calms the body. \\nCome onto your back on your mat, and release your body down. This is known as corpse pose because it is a full and final rest at the end of our practice. Release and let go of any and all tension. \\n\\n\\n\\nClasses to help relieve neck pain \\n\\nYoga fusion for joints \\n- This class will help you roll out your joint pain and stretch your tight limbs and joints. \\n\\nYoga for Back Pain\\n - Sometimes, neck pain can be caused by tightness in the spine. Experts say yoga helps soothe muscle pains. Try this class to strengthen and lengthen your neck and back for pain relief! \\n\\nYoga for Neck and Shoulder Pain\\n - Do you sit all day at work? Struggle with your posture? This class will help relieve upper body tension. \\n\nSo if you’re ready to make your neck pain a thing of the past, join us today. Our trial includes two free weeks of group fitness classes, one on one classes and so much more! \\nGet started on your yoga journey now!\\n"},"category":["yoga_poses"]},{"id":"cl8cuq5nnh5860biyek2vhu2w","slug":"reproductive-rights-for-women-yoga-workshop","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Reproductive Rights for Women Yoga Workshop - Supporting Women Through Yoga","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-22T09:28:27.679552+00:00","coverUrl":"dkjwcigamkavxe0yziwq.jpg","content":{"text":"Announcing MyYogaTeacher’s first ever Reproductive Rights for Women Yoga Workshop!\\nHere at MyYogaTeacher, we believe in the wisdom of women to make their own choices about their health. \\n\\nThat’s why we’re excited to offer the\\n Reproductive Rights for Women Yoga Workshop on October 2 from 9 AM - 11 AM PST (12 PM - 2 PM EST) for only $10!\\nIn the past, our community events have been free. So why are we charging a nominal fee for this one?\\nBecause ALL proceeds from the Reproductive Rights for Women Yoga Workshop go to support the \\nCenter for Reproductive Rights\\n charity, a nonprofit organization, the \\nonly\\n global legal advocacy organization dedicated to advancing reproductive rights.\\nIn the wake of the Supreme Court’s decision to overturn Roe vs Wade and on the day before the new term of the Supreme Court begins, we think this workshop is a perfect way to silently protest this new ruling through self-care and donations to an organization like the Center for Reproductive Rights.\\nThis will also be a time of healing and processing with a couple of awesome expert yoga instructors!\\nHow to join the Reproductive Rights for Women Yoga Workshop\\nWhether you’re a member or not, \\nJust click this link and register \\nas you would any other group class! Simple as that.\\nIntroducing a very special guest yoga instructor coming just for this event!\n\\nMeet Harpinder Mann, RYT-500!\\n\\n\n\\nHarpinder is a yoga, meditation, mindfulness teacher, and decolonizing activist based in Los Angeles. She works with women of color who want to reclaim their power and intuition through the lens of a spiritual, joyful, and sustainable path. Her studies have spanned from reading the Japji Sahib since she was 3, to over 700 hours of yogic training within the traditions of Raja, Vinyasa, Kundalini, and Prenatal Yoga. \\nWe’re super excited to have her lead the beginning of the workshop. Afterwards, MyYogaTeacher yoga instructor, \\nTrupti Parikh\\n, will lead us in asanas, and a discussion session will follow.\\nAre you ready to experience a workshop where we solely focus on supporting and advocating for women’s health \\nwhile\\n improving our mental, emotional, and physical health?\\n\\nJoin us for the Reproductive Rights for Women Yoga Workshop!\\n\\nTogether, we make a difference."},"category":["workshops"]},{"id":"cl8a9804vy5de0biznpg4ai2t","slug":"yoga-benefits-for-runners","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Runners : Why Runners Should Incorporate Yoga Into Their Training?","subTitle":null,"seoTitle":null,"seoDescription":"Adopting an active yoga practice to complement your running routine can have tons of benefits! Read now to learn more","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-20T13:50:56.406936+00:00","coverUrl":"tbdacuzob0fuqml8dyjd.jpg","content":{"text":"Training for a big race? Setting some goals you want to crush before the year ends? No matter what your reasons, yoga can be a great way to cross train for running from a 5k to a marathon! Running is great for your heart and body but can also be a huge strain on the muscles. Having an active yoga practice to complement your running routine can have tons of benefits! Let’s dive into how yoga can help!\\n1. Breathing\\nProper breathing and breath stabilization are both incredibly important principles in Yoga and Running. If you can practice proper breathing while running, you can maintain speed longer because you will take long deeper breaths to match your long strides, instead of short breaths which cause instability and speed decline.\\nPracticing Pranayama for runners - \\nAdding a pranayama breath practice before a run can help you to maintain focus as well as speed. Even if running is a release for you, and feels relaxing, Using breathwork to relax and focus can help you clearly see the physical and mental road ahead. Pranayama can also help if things are going off course on your run. If you need to regain control, you can come back to your breath and refocus. With these practices together, your run really can be a religious experience, or a way to relieve stress! \\nTo start a pranayama practice, all you need to do is focus on controlling your inhale and exhale. Start by standing tall and relaxed, or sitting tall and calm if you prefer. Close your eyes and focus inward. Start by breathing in for two and out for two. As you continue to grow your practice, you can build up to breathing in for six and out for six. You can even play with pausing for two to four breaths in between your inhale and exhale. When you finally build a practice you’re confident with, you can start to set intentions and visualize your success. With this practice, you’ll begin to see your running dreams come true!\\n\\n2. Flexibility/Strength\\nIt would be great if in life, we only ever needed to do one thing to get to our goals. But in reality,just like we can’t have cookies for every meal, cross training for runners is essential to maintaining a long term healthy routine. While you could easily just add weight training or stretching a la cart into your week, yoga gives you more by going deeper and getting into those smaller, harder to access ligaments and tendons you might otherwise miss with strength training . Adding yoga into your running routine can reduce the risk of injury and help to maintain your goals. The more flexible your muscles are, the less likely they are to tense up or be stressed during running so you can move with more confidence and ease. Not to mention, it’s always great to look forward to a nice long stretch after a run. \\n\n3. Conditioning \\nWe all know running is GREAT for your cardiovascular health, can add years on to your life and keep your heart pumping at its best! But it doesn’t matter if you’re a beginner or a veteran, running can make your body sore. Yoga is great for conditioning those tired and fatigued muscles without having to “take a day off” to rest. In between your runs or on conditioning days, you can take a class focused on your back or knee health, or even a class to open tight hips after a long run. There’s nothing the magic of yoga can’t do! \\n\n4. Balance/Posture\\nEven though running is a “walk in the park” compared to ballet where balance is concerned, you still need to do your best to focus on alignment while you move.\\nYoga can improve your running form by elongating the limbs so you cover more ground in less time. You'll be PR’ing in no time! Proper alignment is also important when running because as you increase your speed, the level of impact (and injury) becomes greater. Maintaining your body's alignment during movement assures you arrive at the finish line aliment free! Love a tree pose? Want to learn to fly into a warrior? Lots of yoga poses force you to balance on one leg, which helps you to build a unilateral movement practice much like the ebbs and flows you take while running. \\n5. Stress and Mental Clarity\\nFeeling stressed before a big run? Worried about your PR? Yoga can help! Focus your breathing and set an intention. You’ve got this!\\nFocus and clarity are so important when running so you can know where you’re headed and stay on track. Add your yoga practice in before training or race days and you’ll feel your worries melt away. According to scientists at \\nHarvard,\\n adding just minutes of yoga to your week can improve your outlook, slow down the body and decrease stress. You’ll find your body will be more relaxed, focused and ready to run for those goals when you release your tension with yoga. \\nGetting started:\\nSo what do you need to get started? Simple! Yourself, a mat, some water and a quiet space are all you need! Are you ready to add yoga into your running routine? \\nGet started with a two week free trial of our classes and one on one sessions!\\n\\nLet’s figure out where your yoga practice would serve you best! \\nDoing yoga BEFORE your run will help you to warm up your muscles and ligaments. By fully warming up your body before you hit the pavement, you decrease the chances of injury, help with an easier recovery and can improve your PR as you continue to train! \\nBest Yoga Poses to practice before a run :\\nHigh Lunge - This pose stretches the legs from top of the thighs down to the ankle\\n\\nWarrior II - Helps with focus and stamina. Great before heading out!\\n\\nSide angle bend - This stretch helps to stretch the side body and release any tension in the shoulders and spine. \\n\\nPrefer to do yoga after your run? That’s a great option too! Yoga is great for recovery after a run! Finishing your running routine with a yoga stretch helps you to rebalance. You can stretch muscles or limbs that became tight during your run and strengthen anything that may have become fatigued. You can also refocus and deepen your breath to reset for the next part of your day. \\nBest Yoga Poses to practice after a run :\\nButterfly Pose - a basic hip opener to ease into your stretch\\n\\nHalf Pigeon - A great pose for multiple alignments! Working through the psoas and hip flexors. Make sure to practice on both sides.\\n\\nHappy Baby - This pose is great for finishing up your hip opener extension while giving a nice massage to the back and stretching the soles of the feet.\\n\\nWant to take a class? Try some of our favorite classes for runners!\\n\\nYoga for Strength and flexibility \\n\\n\\nYoga for Knee Pain\\n\\n\\nYoga for Back health\\n\\nReady to join us for class? \\nGet started with a free trial now! \\n\\nRemember, with a great training plan for your runs, and an ongoing yoga practice you’ll be ready to run to your greatest finish line feeling and looking your best! Just like peanut butter and jelly, yoga and running are great together!"},"category":["fitness","yoga"]},{"id":"cl81n0o6wh1g80ajz2gpco553","slug":"yoga-at-home","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"How to Start Doing Yoga at Home","subTitle":"Everything you need to know for an at-home yoga routine","seoTitle":null,"seoDescription":"Get a beginner’s guide to starting yoga at home with tips and suggestions for setting up your own practice, including online yoga classes and private lessons.","readTime":null,"excerpt":"Learn how to perform yoga at home with this quick and easy guide","tags":[],"createdAt":"2022-09-14T13:07:13.39269+00:00","coverUrl":"cqivxw3vkrcihpumlny7.jpg","content":{"text":"There are lots of reasons for doing yoga at home instead of a yoga studio, some of which include distance, busy schedules, kids, financial concerns, and health issues. The good news is you can set up your own yoga practice at home, and still get all the benefits of a regular yoga routine — without the studio. It can also be a great way to integrate yoga into your life on a regular basis, and it’s easy to do in your own home.\\nCan Anyone do Yoga at Home?\\nAnyone can perform yoga at home, and you don’t have to be an advanced yogi to try. Even beginners can practice yoga in a home environment, all you need is adequate floor space, a few (optional) pieces of equipment, and guidelines for practicing the primary yoga poses. \\nIf you’re a beginner, it’s recommended to first learn from a certified yoga instructor, so you can progress with the proper technique and alignment to avoid injury. Thanks to online learning platforms like\\n MyYogaTeacher\\n, you can still practice yoga at home with the help of a qualified teacher.\\n11 Tips on How to Perform Yoga At Home\\nThe idea of starting a yoga practice in your very own living room can seem daunting or intimidating at first, especially if you’re accustomed to attending classes in a yoga studio. But with a little bit of preparation and creativity, you can set up your own yoga space and develop a mindful yoga routine that can benefit your life.\\nHere are some suggestions to help get you started:\\n1. Make Space in Your Home for Yoga\\nIt’s easy (and fun) to make your own yoga space, and you can design it as a temporary space or a dedicated one, depending on your needs. All you need is enough floor space to move around and stretch out the full length of your body — a little more than the length and width of your yoga mat. This can be your living or bedroom floor, your kitchen, or your backyard. Just make sure there isn’t any furniture or objects lying around that could get in your way or cause injury.\\n2. Decorate With Calming Accessories\\nYou can also create a comfortable and inviting space for yoga by hanging calming or inspiring artwork on the wall, lighting a candle or incense, and keeping a few house plants nearby for a pleasing atmosphere. The more you can tailor and dedicate your space for yoga, the easier it will be to motivate yourself to keep up a steady routine. Hanging a mirror in front of your practice space is also helpful in maintaining the correct alignment while performing postures.\\n3. Be Prepared With the Right Equipment\\n\\nYou’ll want to invest in a yoga mat, and it’s wise to also keep modifying props on hand — like blocks, bolsters, blankets, and a strap. If you’re just starting out and you’d like to improvise for props, you can use pillows, blankets, and other items around the house to suit your needs. Just make sure your props are sturdy, supportive, and nearby for when you need them.\\n4. Practice Regularly\\nThe best part about practicing yoga at home is it can be done any time you want. The challenge lies in your dedication and commitment to the practice even when your couch appears more inviting.\\n \\nAccording to this study\\n, it can take anywhere from 18 to 254 days to create a new habit. It’s important to be patient with yourself and identify guidelines for your practice that you can realistically follow through with. \\n5. Schedule Your Yoga Session\\nSet yourself up for success by committing to your yoga practice at a certain time of day, and for a specified number of days per week. It’s best to start out easy with goals that are achievable and progress as you gain momentum. For instance, if you’ve never been an early riser, don’t expect yourself to suddenly start practicing yoga at dawn. If that’s the case, try scheduling your yoga session for late morning, afternoon or evening, and keep your existing schedule in mind when planning a time that works for you.\\n6. Keep it Simple\\nRegardless of your experience or ability level, practicing yoga at home means watching out for your own safety. Make sure you have props handy for when you need them, and avoid overdoing it with strenuous poses. When it doubt, keep your routine simple. Even if you’re an advanced yogi, those basic, primary yoga poses are still an important part of a holistic yoga practice, and may be less likely to cause injury.\\n7. Listen to Your Body\\nThe best way to avoid getting hurt while practicing yoga at home is to listen to your body. If any posture causes you discomfort or pain, stop practicing it immediately — no matter how easy or difficult the pose. Don’t push yourself too hard, and remember to focus on your alignment. If you are unsure of how to execute a specific pose, try learning it from a certified instructor before performing it on your own at home.\\n8. Take an Online Yoga Class\\n\\nBy far the best way to practice yoga at home is with an online class. This way, you get all the benefits of doing yoga at home in your own time, with the added help of an instructor who can make sure you’re performing poses safely and effectively. You can find\\n \\nonline group classes\\n for every type of yoga at\\n \\nMyYogaTeacher\\n, with over 42 classes offered throughout the day. Private, 1-on-1 instructors are also available for at-home yoga, giving you plenty of options to get the right kind of training while still practicing in the comfort of your own home.\\n9. Squeeze in a Short Practice\\nThe beauty of an at-home yoga practice means you can squeeze in a quick session when you just have 20-30 minutes of time. Even short yoga routines are beneficial for your body and mind, and performing a few of the primary yoga poses on a daily basis will change your life for the better. Try incorporating the Sun Salutation flow series into your morning routine when you first get out of bed in the morning, or practicing some relaxing poses like Legs-Up-The-Wall or Savasana in the evening. \\n10. Switch it Up and Make it Fun\\nYoga doesn’t always have to be serious, and you can make your home yoga practice fun and spontaneous for you and your family. Practicing with your kids is a great way to help them learn mindfulness and self-awareness, while stretching and strengthening their growing bodies. You can also take your practice to the backyard to enjoy sunshine and good weather, or invite friends over to share in the experience. Don’t be afraid to think outside the box!\\n11. End Every Practice With Savasana\\nWhen practicing yoga at home, it can be tempting to skip important parts of the journey due to time constraints, distractions, or disinterest. If there is one element of yoga you should never skip, it’s Savasana, or otherwise known as Corpse pose. Always end your practice with 5 minutes of relaxation to help your body integrate the routine. Keep a blanket nearby to warm your body after it has cooled down, and consider an eye pillow to help you relax. Your body and mind will thank you as you move on to the rest of your day, having given yourself the gift of healthy movement to better your life."},"category":["yoga","therapy"]}],"randomPosts":[{"id":"ckfqz5xns021u0179phkw6oaw","slug":"burned-out-it-happened-to-me","author":{"name":"Paromita","teacherMytSlug":"paromita-1","pictureUrl":"paromita-pro.jpg"},"title":"Burned out - it happened to me","createdAt":"2020-02-20T00:00:00+00:00","coverUrl":"paromita.jpeg","content":{"text":"Growing up, my dream was to tell stories, make people think & make a difference in the society. \\n\\nThat's how I joined the Indian Film & TV industry as a Creative Producer & Director! Well, 12 years & many disillusionments later . . . I realised that I was nowhere close to my dream. Even worse - I was completely burned out. \\n\\nMy sedentary lifestyle was killing me slowly and mentally I was on the verge of a BREAKDOWN. \\n\\nSomehow I knew - I reconnected with Yoga. One day at a time, \\nYoga\\n brought me back to myself. \\n\\nI had known Yoga for a long time, but in the last 5 years, I have sincerely dived into this 5000 year old wellness-science. It has completely changed my life. \\n\\nI am a happier, stronger & healthier person today and it's all because of Yoga. And that's exactly why I am here today - to spread the magic of Yoga & watch people transform.\\n\\nI teach & practice traditional \\nHatha Yoga\\n, Meditation, Pranayama & \\nrestorative yoga\\n. I am also an ardent animal lover, nature warrior, amateur manadala maker & trekker.\\n"}},{"id":"ckrxx06ug3syy0c74s8mg8lu2","slug":"yoga-for-peace","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"Bringing Peace to Your Chaos: How Yoga Heals the World","createdAt":"2021-08-04T20:00:25.747903+00:00","coverUrl":"unizcdwt8dtqxz1k4xpm.jpg","content":{"text":"Here at myYogaTeacher, we understand the effects of all the world’s problems on people. We feel them too. And we want to help.\\nClimate change. Wildfires. A pandemic. Political unrest. Social unrest.\\nMix in work and family and all the other aspects of our lives, and you’ve got the set up for inner and outer chaos. \\nIt doesn’t have to be that way. We’re not saying yoga cures every problem, but it certainly will help bring more peace and harmony to your busy, bustling, crazy life. The more peace you bring into your life, the healthier you will become. Physically, mentally, and emotionally.\\nWe believe that yoga is a path to wellness. That’s why myYogaTeacher offers a \\nfree-2-week trial where you can explore over 35 different yoga classes\\n and many different types of yoga, all taught by expert yoga teachers from the birthplace of yoga, India.\\nYoga brings harmony to your chaos and really can heal you in ways you’d never guess possible.\\nYoga promotes physical healing\\nThere is no doubt that yoga helps people feel better physically. But do you know how or in what ways yoga can benefit you besides helping you become more flexible?\\nYoga can cure lower back pain as well as other types of joint pain.\\n The stretching of the muscles around those areas relieves tension while simultaneously strengthening them, which provides added support to sensitive joints.\\nA regular yoga practice creates a healthy spine.\\n Besides providing stretches that help lengthen and strengthen the tiny muscles around the spine, yoga also works your abdominal muscles, which are imperative for spinal support and health.\\nYoga reduces blood pressure.\\n The combination of breathwork and yoga poses releases endorphins while also helping you effectively work through stressful situations easier. Consistently lower stress levels reduce blood pressure and cortisol levels.\\nPracticing yoga can relieve symptoms of polycystic ovarian syndrome (PCOS).\\n Studies have shown that practicing yoga 2-3 times a week actually reduces testosterone levels in women, providing relief from anxiety and depression, as well as from PCOS.\\nThe therapeutic benefits of yoga help cure and prevent Type II Diabetes\\n. Science has proven that a regular yoga practice lowers fasting blood sugar, and it promotes mindful eating. It also helps with glycemic control, making diabetes medications less necessary.\\nThis is just a small list of ways yoga provides physical benefits. There are so many other ways yoga helps people feel better physically. Like helping with arthritis, depression, liver problems, obesity, and even eating disorders.\\nSpeaking of depression…\\nYoga promotes mental healing\\nDepression affects approximately 40 million Americans every year. And that number has steadily increased in the wake of the COVID-19 pandemic. \\nUnfortunately, many people don’t have access to affordable or reliable mental health care. Or they do not understand the severity of their mental health problems enough to seek out the help they need.\\nA multitude of studies back the idea that a regular yoga practice helps heal many types of mental health problems, anxiety and depression being two.\\nHere are some other ways yoga helps heal mental health issues:\\nYoga helps strengthen social attachments.\\n Humans are created for interaction. Whether you’re an introvert, extrovert, or a bit of both, having solid social connections to others is proven to reduce anxiety and depression.\\nA regular yoga practice helps alleviate insomnia\\n. Insomnia itself is physical, but the effects of it are mental. Lack of sleep causes brain fog, poor decision making, irritability, anxiety, and depression.\\nYoga affects mood with the release of GABA.\\n GABA is a primary mood boosting chemical in your body and helps alleviate the effects of stress, anxiety, PTSD, and many other mental health disorders.\\nThe breathwork aspect of yoga reduces stress.\\n Stressful situations surround us every day. But how we respond to stress affects our mental health. Yoga is also a practice of breathwork and developing various breathing techniques that help us manage our stress.\\nMany people underestimate the power of stress and trauma in their lives. Stress increases blood pressure, cortisol levels, suicide rates, the likelihood of eating disorders, and sleeplessness. \\nTrauma goes unrecognized by people suffering from it and mental health practitioners every single day.\\nYoga brings healing to the world through better mental health. It’s actually an important tool used in psychotherapy. It’s also much more affordable and accessible than psychotherapy or prescription drugs. When mental health is better, emotional health follows easily behind.\\nYoga promotes emotional well-being\\nYoga is a journey. It helps us unravel who we are on a heart and soul level. Who we are underneath all the roles of husband, wife, parent, child, friend. \\nYoga brings us to a place of self-awareness, a place where we can be present in every moment. A place where we are better able to control our inner and outer responses to outside stimuli. We can’t always control the world around us, and we certainly can’t control other people’s actions. \\nA regular yoga practice helps us control and regulate our emotions.\\nOn top of that, when we practice yoga consistently, our bodies release tension in areas where we may have pain. We begin to strengthen muscles that support our frame and joints, which also alleviates pain. Since pain can cause serious emotional distress, the idea that yoga provides relief from pain and promotes emotional well-being is \\nhuge\\n.\\nYoga is an ancient practice with modern benefits. MyYogaTeacher has made it easy for you to find the perfect class for you with an instructor you feel comfortable with. On top of that, as a member, you have the opportunity to try many different classes from anywhere in the world you may be and at almost any time of day!\\nWe truly care about your health and well-being and the power of yoga to heal the world. And it’s important to us that high quality, personalized, expert yoga instruction is affordable and easily accessible to anyone who wants it or needs it.\\n\\nIf you’re not a member yet, click here to grab your 2-week free trial!\\n \\nSee you on the mat! \\nNamaste."}},{"id":"cl4snbs3ynles0ek252yy7qod","slug":"yoga-for-sleep","author":{"name":"Bodhi","teacherMytSlug":null,"pictureUrl":null},"title":"Yoga for Sleep: How Yoga Helps You Get Your Zzzzz’s","createdAt":"2022-06-24T16:06:49.075383+00:00","coverUrl":"vb9kfvbm9y53vmbu6cw0.jpg","content":{"text":"There is a lot of controversy on how much sleep the human body needs to survive and thrive. Short 4-hour bursts or a full 8 hours? Are cat naps ok? What about sleeping 10 or even 12 hours?\\nWe’re not here to tell you how much sleep you should get, but we \\nare\\n here to provide you with natural solutions for insomnia and to tell you how to obtain a truly restful, restorative sleep.\\nStudies show that yoga improves sleep in several ways, which we’ll talk about shortly. But first…\\nHi, I’m Bodhi! One of the yoga instructors here at MyYogaTeacher. Not only do I have over 500 hours of teacher training, I also have a Masters of Science in yoga and consciousness. And I truly believe in the power of yoga to improve sleep quality and the amount of sleep you get. \\nSleep is therapeutic and helps the body heal in so many ways! That’s why I love teaching yoga classes and workshops that help you get your zzzzz’s!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\nHow does yoga impact your sleep?\\n\\n\nDo you snore?\\nMany people struggle with snoring and sleep apnea, which interferes with sound sleep. When you snore, your body is not receiving the same amount of oxygen it does when you are breathing normally, sometimes because the airway is obstructed by the relaxation of the tongue but there are other reasons too. \\nSnoring is often attributed to weak respiratory muscles and narrowed airway passages. It can also be caused by too much pressure being placed on the vagus nerve if you are overweight or have a larger than average neck circumference. \\nYogic breathing exercises improve sleep by strengthening the muscles used to breathe. Yoga classes for sleep are often focused on breathwork, stretching and lengthening the muscles of the neck and chest, and opening up the airway passages.\\nIn return you may not only snore less (or not snore at all), but your body is receiving more oxygen, increasing your oxygen saturation, and improving sleep quality two fold!\\n\\n\\nDo you struggle with falling asleep or staying asleep?\\nThe two main reasons people struggle with falling asleep or staying asleep are:\\nLack of movement or exercise throughout their day\\nMental, emotional, physical stress or anxiety \\nFrequent movement and regular exercise are an important part of healthy sleep patterns. If you are sedentary a large portion of the day and do not take the time to move your body, you may struggle with falling and staying asleep.\\nWhen this happens, many people seek out natural and prescribed remedies for their sleep disturbances.\\nHowever, a regular yoga practice improves sleep quality more holistically and naturally than any supplements or prescribed medications! Not only are you able to get your daily dose of exercise during a yoga session, your muscles are stretched and tension is released physically, mentally, and emotionally.\\nHere are just some of the ways yoga helps to release tension so you can get the sleep you need:\\nReduces pain in back, shoulders, and joints\\nReleases negative thoughts and emotions\\nCalms mind \\nRelaxes muscles \\nReleases hormones that calm body physiologically\\n\\n\\n\\nDoes your body release enough melatonin?\\nTaking a melatonin supplement is a common way people combat insomnia. But did you know that one melatonin supplement contains more melatonin than your body makes naturally? Even the lowest dose.\\nYoga improves sleep health through the cultivation of mindfulness. Whether you’re practicing mindfulness meditation or are developing mindfulness through the physical practice of yoga, more mindfulness means more melatonin!\\nWith the release of more melatonin, you can fall asleep more easily and naturally.\\n\\nTips on how to use yoga to sleep better\\nKnowing, now, that yoga improves sleep quality and quantity, you might be wondering where to start and what types of yoga to try for optimal sleep! I’ve got you!\\nFollow these tips for the best results:\\nDon’t practice yoga in your bedroom. Your brain should always associate your bedroom with sleep, not exercise or electronic devices.\\nHave a designated, quiet space for your evening yoga practice.\\nKeep all props you need for your practice close by, within arm’s reach.\\nWear comfortable clothing.\\nMake yoga for sleep the last thing you do before going to bed.\\nTry these best types of yoga for sleep: Yoga nidra, yin yoga, hatha yoga, or restorative yoga\\n\\nNeed more guidance? Many of our yoga teachers here at MyYogaTeacher are experts in teaching yoga for better sleep! We can definitely help you get your zzzzz’s!\\nAt MyYogaTeacher, we have members from all walks of life, religions, and all ages, shapes, sizes, and abilities! MyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\n"}}],"relatedPosts":[{"id":"cl8kb5f23jq1w0ciscs2h2bxw","slug":"benefits-of-yoga-for-pregnancy","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What are the Benefits of Yoga for Pregnancy?","createdAt":"2022-09-27T14:42:36.767798+00:00","coverUrl":"kvvlqndsbow5dsckhw7i.jpg","content":{"text":"When you get pregnant, people come out of the woodworks with advice, remedies and old wives tales. Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).\\nWhat is prenatal yoga?\\nPrenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!\\nBenefits of Prenatal yoga: \\nWe asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends! \\nSo let's break down the benefits: \\nRelaxation : \\nPregnancy can be very stressful! But yoga will help you to relax physically, mentally and emotionally and create a safe, relaxing environment for birth. Prenatal helps you with coping and breath techniques for all stages of your pregnancy.\n\\nPreparation for birth : \\nFor first time moms, and even sometimes vets, labor can be scary. This practice will help you to learn birth techniques so you’re relaxed and ready to go!\n\\nYoga can Help with Labor : \\nIn a 2015 study\\n, It was found that a regular yoga practice in the last 10-12 weeks of pregnancy can improve the mother's comfort during labor and help facilitate the labor process. The “yoga group” in this study on average was in labor two hours less than those who didn’t practice. Past your due date? Prenatal Yoga is also known to help induce labor\n\\nCommunity : \\nYoga classes have always been known to help us build community but during pregnancy, it's so important to have a group of women who understand what you’re going through. Taking part in a prenatal class puts you in a group of women who get it. You’ll have a built in support system and maybe even first friends for your baby!\\nFrequently Asked Questions about Prenatal Yoga:\\nIs Yoga for Pregnancy safe?\\nYes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor & make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial! \\nWhen during pregnancy can you practice yoga?\\nDuring your first trimester, you can stick to your regular practice with some modifications. \\nYour second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it's a great time to keep moving and stretching in your new skin as you make room for the baby to grow! \\nWhat yoga poses should you avoid doing? \\nFor the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions.. \\nYoga for Pregnancy Poses you can perform at Home :\\nIt’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue. \\nHere are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!\\n1. Bound angle pose (Baddha Konasana) :\\n\\nBaddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling\\nHow it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.\\n2. Cat-cow pose (Marjaryasana Bitilasana) :\\n\\nMarjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly\\nHow it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor. \\n3. Yogi squat (Malasana) :\\n\\nBeen sitting too long? This is a great hip opener and will also release lower back pain. \\nHow it helps with labor: This pose will widen the pelvic floor making the birth easier,which may help to reduce injury during birth.\\nRemember, if you’re practicing at home, it’s always best to consult your doctor and make sure yoga is safe for your pregnancy.\\n\\nOther ways to practice self-care during pregnancy\\nBeing a mom is the hardest job in the world. And there are no days off. Starting with pregnancy, we feel out of control of our body, its growth and the way we feel. Remember to take time during this beautiful process to practice self-care so you can be present, happy and relaxed. \\nBook a prenatal massage :\n\nA prenatal massage is GREAT for mom and baby. It can help reduce stress and swelling without meds, help you to sleep and get your body ready for labor and delivery. \\nTake a bath :\n\nTaking a warm bath while pregnant can also help to reduce stress and lower your blood pressure. It’s a great way to relax and rest your growing body. If you’re feeling pain or swelling, it can be very beneficial to relax in a warm bath. \\n\\nAyurveda for Pregnancy :\\n\n\nThis week, MyYogaTeacher has a special Ayurveda event running where you’ll learn how to align with your best self through nutrition and health changes. This specific class is designed to help you have your most healthy pregnancy with nutrition guidelines for a mom and foods to help with baby's development! \\n\nYou can also choose to work 1 on 1 with an instructor of your choice through your MyYogaTeacher membership! Let us help you have your healthiest pregnancy possible! \\n\\nGet started today!\\n"}},{"id":"cl8a9804vy5de0biznpg4ai2t","slug":"yoga-benefits-for-runners","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Runners : Why Runners Should Incorporate Yoga Into Their Training?","createdAt":"2022-09-20T13:50:56.406936+00:00","coverUrl":"tbdacuzob0fuqml8dyjd.jpg","content":{"text":"Training for a big race? Setting some goals you want to crush before the year ends? No matter what your reasons, yoga can be a great way to cross train for running from a 5k to a marathon! Running is great for your heart and body but can also be a huge strain on the muscles. Having an active yoga practice to complement your running routine can have tons of benefits! Let’s dive into how yoga can help!\\n1. Breathing\\nProper breathing and breath stabilization are both incredibly important principles in Yoga and Running. If you can practice proper breathing while running, you can maintain speed longer because you will take long deeper breaths to match your long strides, instead of short breaths which cause instability and speed decline.\\nPracticing Pranayama for runners - \\nAdding a pranayama breath practice before a run can help you to maintain focus as well as speed. Even if running is a release for you, and feels relaxing, Using breathwork to relax and focus can help you clearly see the physical and mental road ahead. Pranayama can also help if things are going off course on your run. If you need to regain control, you can come back to your breath and refocus. With these practices together, your run really can be a religious experience, or a way to relieve stress! \\nTo start a pranayama practice, all you need to do is focus on controlling your inhale and exhale. Start by standing tall and relaxed, or sitting tall and calm if you prefer. Close your eyes and focus inward. Start by breathing in for two and out for two. As you continue to grow your practice, you can build up to breathing in for six and out for six. You can even play with pausing for two to four breaths in between your inhale and exhale. When you finally build a practice you’re confident with, you can start to set intentions and visualize your success. With this practice, you’ll begin to see your running dreams come true!\\n\\n2. Flexibility/Strength\\nIt would be great if in life, we only ever needed to do one thing to get to our goals. But in reality,just like we can’t have cookies for every meal, cross training for runners is essential to maintaining a long term healthy routine. While you could easily just add weight training or stretching a la cart into your week, yoga gives you more by going deeper and getting into those smaller, harder to access ligaments and tendons you might otherwise miss with strength training . Adding yoga into your running routine can reduce the risk of injury and help to maintain your goals. The more flexible your muscles are, the less likely they are to tense up or be stressed during running so you can move with more confidence and ease. Not to mention, it’s always great to look forward to a nice long stretch after a run. \\n\n3. Conditioning \\nWe all know running is GREAT for your cardiovascular health, can add years on to your life and keep your heart pumping at its best! But it doesn’t matter if you’re a beginner or a veteran, running can make your body sore. Yoga is great for conditioning those tired and fatigued muscles without having to “take a day off” to rest. In between your runs or on conditioning days, you can take a class focused on your back or knee health, or even a class to open tight hips after a long run. There’s nothing the magic of yoga can’t do! \\n\n4. Balance/Posture\\nEven though running is a “walk in the park” compared to ballet where balance is concerned, you still need to do your best to focus on alignment while you move.\\nYoga can improve your running form by elongating the limbs so you cover more ground in less time. You'll be PR’ing in no time! Proper alignment is also important when running because as you increase your speed, the level of impact (and injury) becomes greater. Maintaining your body's alignment during movement assures you arrive at the finish line aliment free! Love a tree pose? Want to learn to fly into a warrior? Lots of yoga poses force you to balance on one leg, which helps you to build a unilateral movement practice much like the ebbs and flows you take while running. \\n5. Stress and Mental Clarity\\nFeeling stressed before a big run? Worried about your PR? Yoga can help! Focus your breathing and set an intention. You’ve got this!\\nFocus and clarity are so important when running so you can know where you’re headed and stay on track. Add your yoga practice in before training or race days and you’ll feel your worries melt away. According to scientists at \\nHarvard,\\n adding just minutes of yoga to your week can improve your outlook, slow down the body and decrease stress. You’ll find your body will be more relaxed, focused and ready to run for those goals when you release your tension with yoga. \\nGetting started:\\nSo what do you need to get started? Simple! Yourself, a mat, some water and a quiet space are all you need! Are you ready to add yoga into your running routine? \\nGet started with a two week free trial of our classes and one on one sessions!\\n\\nLet’s figure out where your yoga practice would serve you best! \\nDoing yoga BEFORE your run will help you to warm up your muscles and ligaments. By fully warming up your body before you hit the pavement, you decrease the chances of injury, help with an easier recovery and can improve your PR as you continue to train! \\nBest Yoga Poses to practice before a run :\\nHigh Lunge - This pose stretches the legs from top of the thighs down to the ankle\\n\\nWarrior II - Helps with focus and stamina. Great before heading out!\\n\\nSide angle bend - This stretch helps to stretch the side body and release any tension in the shoulders and spine. \\n\\nPrefer to do yoga after your run? That’s a great option too! Yoga is great for recovery after a run! Finishing your running routine with a yoga stretch helps you to rebalance. You can stretch muscles or limbs that became tight during your run and strengthen anything that may have become fatigued. You can also refocus and deepen your breath to reset for the next part of your day. \\nBest Yoga Poses to practice after a run :\\nButterfly Pose - a basic hip opener to ease into your stretch\\n\\nHalf Pigeon - A great pose for multiple alignments! Working through the psoas and hip flexors. Make sure to practice on both sides.\\n\\nHappy Baby - This pose is great for finishing up your hip opener extension while giving a nice massage to the back and stretching the soles of the feet.\\n\\nWant to take a class? Try some of our favorite classes for runners!\\n\\nYoga for Strength and flexibility \\n\\n\\nYoga for Knee Pain\\n\\n\\nYoga for Back health\\n\\nReady to join us for class? \\nGet started with a free trial now! \\n\\nRemember, with a great training plan for your runs, and an ongoing yoga practice you’ll be ready to run to your greatest finish line feeling and looking your best! Just like peanut butter and jelly, yoga and running are great together!"}},{"id":"cl7zwz24chnlt0biyk8wtb0cj","slug":"start-hatha-yoga-practice","author":{"name":"Namrata Khandelwal","teacherMytSlug":"namrata-2","pictureUrl":"namrata-k-pro.jpg"},"title":"Interested in starting a Hatha yoga practice? 10 tips to get started!","createdAt":"2022-09-13T08:10:21.940734+00:00","coverUrl":"kwfhavtczeih1sjadbhk.jpg","content":{"text":"Are you new to yoga? Looking to develop a practice but don’t know what style or where to begin? Hatha yoga is a great choice for beginners looking to build a routine or veterans looking to deepen their practice of breathing and flexibility.\\nFirst things first, What is Hatha Yoga?\\nHatha yoga is a form of gentle yoga made up of poses and breath work and often starts or ends with a meditation. This type of practice can be challenging because in most traditional Hatha classes, poses are held for 30 seconds to a minute. \\nStyles of Hatha Yoga that we offer at \\nMyYogaTeacher\\n:\\nHatha Yoga - This practice focuses separately on each asana. Focusing on connecting each asana with the breath and deepening each pose. This practice allows for breaks between poses and is more gentle and slow paced. \\nHatha Vinyasa - Known as a flow class, adding in the vinyasa makes the practice a little more fast paced. The poses are more linked together and the movement is connected to your breath work. \\nWhat are the benefits of a Hatha Yoga Practice?\\nThere are many benefits to building a hatha yoga practice. On the surface, for your physical health, hatha can increase flexibility, strength and balance! Hatha is proven to fight signs of aging and help with joint or muscle pain and improve blood flow!\\nWhen you turn your practice inward, it can also deepen your sleep and with the addition of the breathwork, your practice can also help you cope with anxiety or depression symptoms. \\nHatha is a great place to start your yoga journey because you can take your time to get familiar with the poses and learn to connect them to your breath. It’s good for the body and the mind!\\nHere are 10 tips to get you started with a Hatha Yoga Practice:\\nKnow your why - Before you start to build your practice, it’s important to establish why you’re coming to your mat. Is your reason for physical health, mental health or maybe just to press pause on your day and breathe? Each flow can be personalized for whatever brings you to your mat each day.\\nBe a student! - Take a class with us so you can learn how to flow on your own. Sometimes before you fly solo, you need a co-captain. And if you never decide to fly on your own, we're happy to have you here with us! Our teachers are the best and we think you'll love their classes!\n\nCheck out these three Hatha classes we love!\n\\nHatha for Beginners\\n\n\\nHatha Yoga Intermediate\\n\n\\nHatha Vinyasa\\n\\nLearn to breath - In this practice, you'll be holding in poses and breathing into the space you create. The traditional breath practice for a hatha yoga class is\\n Ujjayi breathing\\n otherwise known as victorious breath. This breathing practice is often used in yoga because it forces you to slow down and focus on your breathing and its connection to your movement. \\nChoose your asasas - While Hatha is usually a gentle practice, there is no right or wrong way to build your Hatha flow. The goal is just to focus and move your body! All you need is a minimum of three to five poses to get started! Start by reviewing the poses you know and then when you’re ready, add more as you grow.\\nPractice your pause - once you know what asanas you’d like to practice, grab a stopwatch! Work on holding each pose for 30 seconds, then 45 seconds, then a minute. Don’t forget to breathe into it. And if you can, try to find space and deepen into each pose as you practice more. \\nFind a way to beat the mental fatigue - Don’t give in to the voice in your head that says you can’t do this. Holding the poses can be difficult at first. Have a little grace and try your best not to give up. Practice your mantras to keep you going. Our favorite? Your stronger than you think!\\nBuild a meditation practice - When building a meditation practice, it’s important to figure out what you need from it. Do you need mantras to help you keep going? Do you need to visual what's coming? Or do you need to focus inward on your breath and the current moment. Remember, there’s no wrong answer. Play with this practice. Add it to the beginning, then the end and see where it serves you. Can’t settle in for quiet reflection? Try journaling instead. \\nBe benevolent to yourself - In Hatha yoga, one of the most important practices is the principle of non-violence (ahimsa) this means do no harm to yourself or to others Try to go through your life being kind to yourself on and off your mat. For more on this practice, check out \\nthis article\\n by Yogauonline\\nRead the text- Like a lot of Yoga, hatha isn’t just based on a movement practice. In fact, there are two connected texts to teach you the foundations of this practice. \\nHatha Yoga Pradipika \\n- a 15th century Sanskrit manual on the practice and style. \\nSiva Samhita\\n - from the hindu perspective breaking “yoga” the practice, down into five parts.\\nTrack the progress of your practice - Once you’ve developed your practice, there is no ‘ end' in yoga, we can only keep coming back to deepen or extend our practice. That’s why it’s a “practice” because there is no perfect. You can always adjust. Some days you’ll need more, some days less. But all the days…you'll need yoga. \\nFive poses to get started with Hatha Yoga:\\n1. Childs Pose\\nFocus on your third eye here. Move your head from right to left to massage your forehead.\\n\\n\n2. Cat Pose\\nBreath into your spine as you arch your back away from the floor. Relax your neck.\\n\\n\\n3. Down Dog\\nFocus on lengthening your heels into the floor and pushing your hips towards the back of the room. \\n\\n\\n4. Forward Fold\\nSurrender into this pose. Reach your palms towards the floor and deepen your stretch with every exhale.\\n\\n\\n5. Savasana\\nRelax your entire body into the ground. Release all the tension and slow your breath. \\n\\n\nNow that you have the tools you need, you’re ready to go! Find where your practice fits best and get ready to feel relaxed and enlightened! If you’re doing hatha for physical health, try adding the practice in after another workout or at the end of your day. \\nLooking to build a practice for relaxation or to wind down from your anxiety? Try starting your day with practice and a cup of green tea! \\nMyYogaTeacher\\n has tons of options available to you! See you on your mat! "}}],"blogContent":{"id":"cl31z7b95pf2h0ck3sna7w2xg","slug":"yoga-for-women-over-50","author":{"name":"Vineeta","teacherMytSlug":null,"pictureUrl":null},"title":"5 Yoga Poses for Older Women: Yoga for Women Over 50","createdAt":"2022-05-11T19:29:46.900088+00:00","updatedAt":"2022-05-12T19:07:22.559822+00:00","coverUrl":"shfqitaozmzufddc6ift.jpg","seoDescription":"There are so many benefits of yoga for women over 50! Explore five beautiful yoga poses for women here and then join me at MyYogaTeacher!","content":{"text":"Yoga is for every body. And that’s just one of the wonderful things about it! Another wonderful thing is there are\\n specific\\n yoga poses for women, men, children, disabled people, seniors. \\nA yoga practice can be tailored to meet the varying and specific individual needs of a person or of a collective group of people. Here, I’ll be addressing the physical, mental, and emotional needs of women over the age of 50 with yoga poses that are particularly beneficial to them.\\nHi! My name is Vaneeta! I teach a\\n Yoga for Women\\n group class at MyYogaTeacher. Women are the source of life and energy on the planet. And a woman advances through many phases of life from motherhood to menopause. Women who are entering the stage of life that is after menopause have specific needs that can be addressed with yoga!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\n\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\nI hope you’ll try some of these yoga poses for women over 50 and then join my class on MyYogaTeacher for more!\\nOne key to doing yoga at an older age is using props that help you remain stable, safe, and aligned. I recommend using blocks and/or a chair along with your mat.\\n\\n\\n1. Cat and Cow Pose\\nCat and Cow pose is great for anyone at any age, but it’s a great way for women to begin warming up their back and abdominal muscles in a way that is gradual and stable. Supporting your weight on all fours is also a great way to keep arm and chest muscles (that maybe don’t get used as much as we age) strong and conditioned. Women over 50 tend to start experiencing stiffness and reduced mobility in their backs, so cat and cow pose is perfect for helping with those issues as well!\\nAdditionally, because cat and cow pose is designed to sync with your breath, it is a great way to cleanse emotionally. Since changes in your body can cause emotional distress, particularly in older women, this yoga pose helps women release those emotions before moving forward with more challenging poses.\\n\\n\\n2. Downward Facing Dog\\nOtherwise known as “Down Dog,” this yoga pose is great for older women because it:\\nStretches out the calves, hamstrings, and back \\nBuilds strength in the arms and chest \\nIncreases flexibility in the shoulders\\nBoosts circulation of oxygen and nutrients to otherwise contracting muscles\\nShoulder joints tend to wear out as women age, which makes them susceptible to injuring their shoulders. Building strength in the arms and chest helps protect those increasingly fragile shoulder joints. \\nEmotionally, down dog instills a sense of empowerment and increases feelings of confidence and accomplishment, two things women over 50 tend to struggle with when they notice the changes in their bodies.\\nAdditionally, once a women passes through menopause, muscles tend to tighten and contract due to reduction in hormones and hormone production. Downward facing dog is a perfect yoga pose for women over 50 because it keeps their leg and back muscles lengthened and promotes good circulation!\\n\\n\n3. Modified Cobbler’s Pose\\nAs women age, it is common for them to encounter knee problems and knee pain, making some yoga poses difficult. However, many yoga poses that increase flexibility and circulation to the hip flexors and hip joints require bent knees. \\nPerforming cobbler’s pose on a block or bolster where your hips are higher than your knees helps decrease the pressure on your knees while still reaping the gentle benefits of hip stretching. You may also choose to put blocks underneath your knees or move your feet further away from your body so that the angle of bend in your knees isn’t as sharp.\\nEither way, this pose is proof that yoga for women over 50 is doable, even if you’re experiencing physical challenges and physiological changes.\\n\\n\n4. Modified Tree Pose\\nBalancing postures are a common theme in many forms of yoga. They help yogis learn how to focus better, increase concentration, and (importantly for older women) strengthen the tiny muscles in our feet and ankles.\\nOlder women may begin to experience balance issues as they age. This is common and normal!\\nThe more you work to strengthen the muscles in your feet and ankles, the less likely you will be to lose your balance! Additionally, yoga for women helps you navigate the mental changes you may experience by helping with memory, focus, and concentration.\\nUse a chair, wall, or other stable object if needed. You may also place your non-standing foot on your calf or even at your ankle until you are comfortable moving it further up.\\n\\n5. Child’s Pose\\nEveryone loves child’s pose! It’s a great stretch for your back, arms, neck, and even hips and glutes. Older women may want to rest their forehead on a block and/or place a blanket underneath their hips to alleviate any discomfort.\\nTaking some much needed time in child’s pose allows women to reflect on how their body feels and release any negative thoughts about the changes that may be occurring in their body as they age.\\nI would love to have you join us in the Yoga for Women class, where I not only teach a yoga class specifically catered to women’s needs but talk about common issues women face as they transition into and out of different phases of life!\\nMyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\nNamaste!","html":"<p>Yoga is for every body. And that’s just one of the wonderful things about it! Another wonderful thing is there are<em> specific</em> yoga poses for women, men, children, disabled people, seniors. </p><p>A yoga practice can be tailored to meet the varying and specific individual needs of a person or of a collective group of people. Here, I’ll be addressing the physical, mental, and emotional needs of women over the age of 50 with yoga poses that are particularly beneficial to them.</p><p>Hi! My name is Vaneeta! I teach a<a title=\"https://www.myyogateacher.com/group_classes/yoga-for-women-for-beginner-level-by-vineeta\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-women-for-beginner-level-by-vineeta\"><u> Yoga for Women</u></a> group class at MyYogaTeacher. Women are the source of life and energy on the planet. And a woman advances through many phases of life from motherhood to menopause. Women who are entering the stage of life that is after menopause have specific needs that can be addressed with yoga!</p><p>Not a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!</p><p>When you sign up for a 1:1 membership with us you get:<br></p><ul><li><div><p><strong>102 expert</strong>, highly qualified yoga instructors to choose from</p></div></li><li><div><p><strong>The ability to switch instructors</strong> or take classes with only your faves</p></div></li><li><div><p><strong>Access to unlimited group classes</strong>, taught <em><strong>live</strong></em></p></div></li><li><div><p><strong>Personalized instruction</strong> and work out, diet, and lifestyle plans</p></div></li><li><div><p><strong>To be a member of a HUGE community</strong> of happy yogis from around the world</p></div></li><li><div><p><strong>Yoga teachers who become friends</strong>, who truly care about you!</p></div></li></ul><p>If you haven’t checked us out already, <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>grab two free 1:1 sessions with your 2-week free trial here</u></a>!</p><p>I hope you’ll try some of these yoga poses for women over 50 and then join my class on MyYogaTeacher for more!</p><p>One key to doing yoga at an older age is using props that help you remain stable, safe, and aligned. I recommend using blocks and/or a chair along with your mat.</p><p></p><img src=\"https://media.graphassets.com/resize=width:509,height:339/CS5afacuQhKjvIxJZz21\" alt=\"Cat and Cow Pose\" title=\"istockphoto-1293485090-170667a.jpg\" width=\"509\" height=\"339\" /><h2>1. Cat and Cow Pose</h2><p>Cat and Cow pose is great for anyone at any age, but it’s a great way for women to begin warming up their back and abdominal muscles in a way that is gradual and stable. Supporting your weight on all fours is also a great way to keep arm and chest muscles (that maybe don’t get used as much as we age) strong and conditioned. Women over 50 tend to start experiencing stiffness and reduced mobility in their backs, so cat and cow pose is perfect for helping with those issues as well!</p><p>Additionally, because cat and cow pose is designed to sync with your breath, it is a great way to cleanse emotionally. Since changes in your body can cause emotional distress, particularly in older women, this yoga pose helps women release those emotions before moving forward with more challenging poses.</p><p></p><img src=\"https://media.graphassets.com/resize=width:1200,height:801/6Nfj5ONlQySuMZJn9EXu\" alt=\"Downward Facing Dog\" title=\"D1061_549_098_1200.jpg\" width=\"1200\" height=\"801\" /><h2>2. Downward Facing Dog</h2><p>Otherwise known as “Down Dog,” this yoga pose is great for older women because it:</p><ul><li><div><p>Stretches out the calves, hamstrings, and back </p></div></li><li><div><p>Builds strength in the arms and chest </p></div></li><li><div><p>Increases flexibility in the shoulders</p></div></li><li><div><p>Boosts circulation of oxygen and nutrients to otherwise contracting muscles</p></div></li></ul><p>Shoulder joints tend to wear out as women age, which makes them susceptible to injuring their shoulders. Building strength in the arms and chest helps protect those increasingly fragile shoulder joints. </p><p>Emotionally, down dog instills a sense of empowerment and increases feelings of confidence and accomplishment, two things women over 50 tend to struggle with when they notice the changes in their bodies.</p><p>Additionally, once a women passes through menopause, muscles tend to tighten and contract due to reduction in hormones and hormone production. Downward facing dog is a perfect yoga pose for women over 50 because it keeps their leg and back muscles lengthened and promotes good circulation!</p><img src=\"https://media.graphassets.com/resize=width:1065,height:800/ZAIvrV4MSoaOKXJ1xq6X\" alt=\" Modified Cobbler’s Pose\" title=\"p1080458_orig.jpg\" width=\"1065\" height=\"800\" /><h2><br>3. Modified Cobbler’s Pose</h2><p>As women age, it is common for them to encounter knee problems and knee pain, making some yoga poses difficult. However, many yoga poses that increase flexibility and circulation to the hip flexors and hip joints require bent knees. </p><p>Performing cobbler’s pose on a block or bolster where your hips are higher than your knees helps decrease the pressure on your knees while still reaping the gentle benefits of hip stretching. You may also choose to put blocks underneath your knees or move your feet further away from your body so that the angle of bend in your knees isn’t as sharp.</p><p>Either way, this pose is proof that yoga for women over 50 is doable, even if you’re experiencing physical challenges and physiological changes.</p><img src=\"https://media.graphassets.com/resize=width:600,height:400/fXnZCyynTemCW5yl1mY4\" alt=\"Modified Tree Pose\" title=\"depositphotos_539770100-stock-photo-optimistic-woman-doing-tree-pose.jpg\" width=\"600\" height=\"400\" /><h2><br>4. Modified Tree Pose</h2><p>Balancing postures are a common theme in many forms of yoga. They help yogis learn how to focus better, increase concentration, and (importantly for older women) strengthen the tiny muscles in our feet and ankles.</p><p>Older women may begin to experience balance issues as they age. This is common and normal!</p><p>The more you work to strengthen the muscles in your feet and ankles, the less likely you will be to lose your balance! Additionally, yoga for women helps you navigate the mental changes you may experience by helping with memory, focus, and concentration.</p><p>Use a chair, wall, or other stable object if needed. You may also place your non-standing foot on your calf or even at your ankle until you are comfortable moving it further up.</p><img src=\"https://media.graphassets.com/resize=width:1200,height:800/kCERjjRvQ0GeuWtQwS4W\" alt=\"Child Pose\" title=\"4143473057707883372_IMG_8546-2-1200x800.jpg\" width=\"1200\" height=\"800\" /><h2>5. Child’s Pose</h2><p>Everyone loves child’s pose! It’s a great stretch for your back, arms, neck, and even hips and glutes. Older women may want to rest their forehead on a block and/or place a blanket underneath their hips to alleviate any discomfort.</p><p>Taking some much needed time in child’s pose allows women to reflect on how their body feels and release any negative thoughts about the changes that may be occurring in their body as they age.</p><p>I would love to have you join us in the Yoga for Women class, where I not only teach a yoga class specifically catered to women’s needs but talk about common issues women face as they transition into and out of different phases of life!</p><p>MyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:</p><ul><li><div><p><strong>Radiance! More energy, peace of mind, and better health & fitness</strong></p></div></li><li><div><p><strong>42+ daily group yoga classes, 100% live!</strong></p></div></li><li><div><p><strong>Discounted yoga workshops, all live and interactive!</strong></p></div></li><li><div><p><strong>Making new like-minded friends from around the world</strong></p></div></li></ul><p><a title=\"https://www.myyogateacher.com/pricing\" href=\"https://www.myyogateacher.com/pricing\"><u>Grab your 2-week free trial and check out your membership options here!</u></a></p><p>Namaste!</p>"},"category":["yoga"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>Yoga is for every body. And that’s just one of the wonderful things about it! Another wonderful thing is there are<em> specific</em> yoga poses for women, men, children, disabled people, seniors. </p><p>A yoga practice can be tailored to meet the varying and specific individual needs of a person or of a collective group of people. Here, I’ll be addressing the physical, mental, and emotional needs of women over the age of 50 with yoga poses that are particularly beneficial to them.</p><p>Hi! My name is Vaneeta! I teach a<a title=\"https://www.myyogateacher.com/group_classes/yoga-for-women-for-beginner-level-by-vineeta\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-women-for-beginner-level-by-vineeta\"><u> Yoga for Women</u></a> group class at MyYogaTeacher. Women are the source of life and energy on the planet. And a woman advances through many phases of life from motherhood to menopause. Women who are entering the stage of life that is after menopause have specific needs that can be addressed with yoga!</p><p>Not a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!</p><p>When you sign up for a 1:1 membership with us you get:<br></p><ul><li><div><p><strong>102 expert</strong>, highly qualified yoga instructors to choose from</p></div></li><li><div><p><strong>The ability to switch instructors</strong> or take classes with only your faves</p></div></li><li><div><p><strong>Access to unlimited group classes</strong>, taught <em><strong>live</strong></em></p></div></li><li><div><p><strong>Personalized instruction</strong> and work out, diet, and lifestyle plans</p></div></li><li><div><p><strong>To be a member of a HUGE community</strong> of happy yogis from around the world</p></div></li><li><div><p><strong>Yoga teachers who become friends</strong>, who truly care about you!</p></div></li></ul><p>If you haven’t checked us out already, <a\n class=\"inline-cta\"\n id=bf6ba415-c2c2-4ee4-9972-3430676a80a2\n href=\"/free-trial-o?utm_source=MYT__article&utm_medium=cl31z7b95pf2h0ck3sna7w2xg&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=5 Yoga Poses for Older Women: Yoga for Women Over 50&entity_slug=yoga-for-women-over-50&page_or_popup=/articles/yoga-for-women-over-50&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n onclick=trigger_mixpanel_sign_up_cta(\"bf6ba415-c2c2-4ee4-9972-3430676a80a2\")\n title=\"https://www.myyogateacher.com/\" \n data-title=\"5 Yoga Poses for Older Women: Yoga for Women Over 50\"\n data-slug=\"yoga-for-women-over-50\"\n <u><u>grab two free 1:1 sessions with your 2-week free trial here</u></u> \n </a>!</p><p>I hope you’ll try some of these yoga poses for women over 50 and then join my class on MyYogaTeacher for more!</p><p>One key to doing yoga at an older age is using props that help you remain stable, safe, and aligned. I recommend using blocks and/or a chair along with your mat.</p><p></p>\n <picture>\n <source \n type=\"image/webp\"\n data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:509,height:339/CS5afacuQhKjvIxJZz21\" \n alt=\"Cat and Cow Pose\"\n title=\"Cat and Cow Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <source \n type=\"image/jpg\"\n data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:509,height:339/CS5afacuQhKjvIxJZz21\"\n alt=\"Cat and Cow Pose\"\n title=\"Cat and Cow Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:509,height:339/CS5afacuQhKjvIxJZz21\"\n alt=\"Cat and Cow Pose\"\n title=\"Cat and Cow Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <h2>1. Cat and Cow Pose</h2><p>Cat and Cow pose is great for anyone at any age, but it’s a great way for women to begin warming up their back and abdominal muscles in a way that is gradual and stable. Supporting your weight on all fours is also a great way to keep arm and chest muscles (that maybe don’t get used as much as we age) strong and conditioned. Women over 50 tend to start experiencing stiffness and reduced mobility in their backs, so cat and cow pose is perfect for helping with those issues as well!</p><p>Additionally, because cat and cow pose is designed to sync with your breath, it is a great way to cleanse emotionally. Since changes in your body can cause emotional distress, particularly in older women, this yoga pose helps women release those emotions before moving forward with more challenging poses.</p><p></p>\n <picture>\n <source \n type=\"image/webp\"\n data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:1200,height:801/6Nfj5ONlQySuMZJn9EXu\" \n alt=\"Downward Facing Dog\"\n title=\"Downward Facing Dog\"\n \n \n class=\"lazyLoadingImg\"\n />\n <source \n type=\"image/jpg\"\n data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1200,height:801/6Nfj5ONlQySuMZJn9EXu\"\n alt=\"Downward Facing Dog\"\n title=\"Downward Facing Dog\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1200,height:801/6Nfj5ONlQySuMZJn9EXu\"\n alt=\"Downward Facing Dog\"\n title=\"Downward Facing Dog\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <h2>2. Downward Facing Dog</h2><p>Otherwise known as “Down Dog,” this yoga pose is great for older women because it:</p><ul><li><div><p>Stretches out the calves, hamstrings, and back </p></div></li><li><div><p>Builds strength in the arms and chest </p></div></li><li><div><p>Increases flexibility in the shoulders</p></div></li><li><div><p>Boosts circulation of oxygen and nutrients to otherwise contracting muscles</p></div></li></ul><p>Shoulder joints tend to wear out as women age, which makes them susceptible to injuring their shoulders. Building strength in the arms and chest helps protect those increasingly fragile shoulder joints. </p><p>Emotionally, down dog instills a sense of empowerment and increases feelings of confidence and accomplishment, two things women over 50 tend to struggle with when they notice the changes in their bodies.</p><p>Additionally, once a women passes through menopause, muscles tend to tighten and contract due to reduction in hormones and hormone production. Downward facing dog is a perfect yoga pose for women over 50 because it keeps their leg and back muscles lengthened and promotes good circulation!</p>\n <picture>\n <source \n type=\"image/webp\"\n data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:1065,height:800/ZAIvrV4MSoaOKXJ1xq6X\" \n alt=\" Modified Cobbler’s Pose\"\n title=\" Modified Cobbler’s Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <source \n type=\"image/jpg\"\n data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1065,height:800/ZAIvrV4MSoaOKXJ1xq6X\"\n alt=\" Modified Cobbler’s Pose\"\n title=\" Modified Cobbler’s Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1065,height:800/ZAIvrV4MSoaOKXJ1xq6X\"\n alt=\" Modified Cobbler’s Pose\"\n title=\" Modified Cobbler’s Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <h2><br>3. Modified Cobbler’s Pose</h2><p>As women age, it is common for them to encounter knee problems and knee pain, making some yoga poses difficult. However, many yoga poses that increase flexibility and circulation to the hip flexors and hip joints require bent knees. </p><p>Performing cobbler’s pose on a block or bolster where your hips are higher than your knees helps decrease the pressure on your knees while still reaping the gentle benefits of hip stretching. You may also choose to put blocks underneath your knees or move your feet further away from your body so that the angle of bend in your knees isn’t as sharp.</p><p>Either way, this pose is proof that yoga for women over 50 is doable, even if you’re experiencing physical challenges and physiological changes.</p>\n <picture>\n <source \n type=\"image/webp\"\n data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:600,height:400/fXnZCyynTemCW5yl1mY4\" \n alt=\"Modified Tree Pose\"\n title=\"Modified Tree Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <source \n type=\"image/jpg\"\n data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:600,height:400/fXnZCyynTemCW5yl1mY4\"\n alt=\"Modified Tree Pose\"\n title=\"Modified Tree Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:600,height:400/fXnZCyynTemCW5yl1mY4\"\n alt=\"Modified Tree Pose\"\n title=\"Modified Tree Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <h2><br>4. Modified Tree Pose</h2><p>Balancing postures are a common theme in many forms of yoga. They help yogis learn how to focus better, increase concentration, and (importantly for older women) strengthen the tiny muscles in our feet and ankles.</p><p>Older women may begin to experience balance issues as they age. This is common and normal!</p><p>The more you work to strengthen the muscles in your feet and ankles, the less likely you will be to lose your balance! Additionally, yoga for women helps you navigate the mental changes you may experience by helping with memory, focus, and concentration.</p><p>Use a chair, wall, or other stable object if needed. You may also place your non-standing foot on your calf or even at your ankle until you are comfortable moving it further up.</p>\n <picture>\n <source \n type=\"image/webp\"\n data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:1200,height:800/kCERjjRvQ0GeuWtQwS4W\" \n alt=\"Child Pose\"\n title=\"Child Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <source \n type=\"image/jpg\"\n data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1200,height:800/kCERjjRvQ0GeuWtQwS4W\"\n alt=\"Child Pose\"\n title=\"Child Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1200,height:800/kCERjjRvQ0GeuWtQwS4W\"\n alt=\"Child Pose\"\n title=\"Child Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <h2>5. Child’s Pose</h2><p>Everyone loves child’s pose! It’s a great stretch for your back, arms, neck, and even hips and glutes. Older women may want to rest their forehead on a block and/or place a blanket underneath their hips to alleviate any discomfort.</p><p>Taking some much needed time in child’s pose allows women to reflect on how their body feels and release any negative thoughts about the changes that may be occurring in their body as they age.</p><p>I would love to have you join us in the Yoga for Women class, where I not only teach a yoga class specifically catered to women’s needs but talk about common issues women face as they transition into and out of different phases of life!</p><p>MyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:</p><ul><li><div><p><strong>Radiance! More energy, peace of mind, and better health & fitness</strong></p></div></li><li><div><p><strong>42+ daily group yoga classes, 100% live!</strong></p></div></li><li><div><p><strong>Discounted yoga workshops, all live and interactive!</strong></p></div></li><li><div><p><strong>Making new like-minded friends from around the world</strong></p></div></li></ul><p><a title=\"https://www.myyogateacher.com/pricing\" href=\"https://www.myyogateacher.com/pricing\"><u>Grab your 2-week free trial and check out your membership options here!</u></a></p><p>Namaste!</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"yoga-for-women-over-50","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"free-trial-o","redirectURL":"#","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live & Interactive</strong></u></p><p><strong>Practice with Authentic Indian Yoga Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz6nq0tqdr0c258titvagg","name":"[CTA-REVIEWS]","description":{"html":"<p>Find out what all the hype is about! <strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Hatha Yoga Sessions – </strong><u><strong>Live & Interactive</strong></u></p><p><strong>with Authentic Indian Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cky90p88g3zgc0d23yz6taont","name":"[CTA-NASAL]","description":{"html":"<p><strong>Get 2 free private sessions </strong>to relieve post nasal drip and clear out your sinus. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>with authentic Indian yoga teachers. 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No credit card required to sign up.</p><p></p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live & Interactive</strong></u></p><p><strong>for Lymphatic Drainage & Boosting Your Immune System!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl2vqlpyfe3yh0biohgxyx2hg","name":"[CTA-LEAD]","description":{"html":"<p>Lead Form</p>"},"title":{"html":"<p>Lead Form</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl4gnwnrlga640ck37gutx7sn","name":"[CTA-GC]","description":{"html":"<p>CTA-GC</p>"},"title":{"html":"<p>CTA-GC</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"}],"post":{"id":"cl31z7b95pf2h0ck3sna7w2xg","slug":"yoga-for-women-over-50","author":{"name":"Vineeta","teacherMytSlug":null,"pictureUrl":null},"title":"5 Yoga Poses for Older Women: Yoga for Women Over 50","createdAt":"2022-05-11T19:29:46.900088+00:00","updatedAt":"2022-05-12T19:07:22.559822+00:00","coverUrl":"shfqitaozmzufddc6ift.jpg","seoDescription":"There are so many benefits of yoga for women over 50! Explore five beautiful yoga poses for women here and then join me at MyYogaTeacher!","content":{"text":"Yoga is for every body. And that’s just one of the wonderful things about it! Another wonderful thing is there are\\n specific\\n yoga poses for women, men, children, disabled people, seniors. \\nA yoga practice can be tailored to meet the varying and specific individual needs of a person or of a collective group of people. Here, I’ll be addressing the physical, mental, and emotional needs of women over the age of 50 with yoga poses that are particularly beneficial to them.\\nHi! My name is Vaneeta! I teach a\\n Yoga for Women\\n group class at MyYogaTeacher. Women are the source of life and energy on the planet. And a woman advances through many phases of life from motherhood to menopause. Women who are entering the stage of life that is after menopause have specific needs that can be addressed with yoga!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\n\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\nI hope you’ll try some of these yoga poses for women over 50 and then join my class on MyYogaTeacher for more!\\nOne key to doing yoga at an older age is using props that help you remain stable, safe, and aligned. I recommend using blocks and/or a chair along with your mat.\\n\\n\\n1. Cat and Cow Pose\\nCat and Cow pose is great for anyone at any age, but it’s a great way for women to begin warming up their back and abdominal muscles in a way that is gradual and stable. Supporting your weight on all fours is also a great way to keep arm and chest muscles (that maybe don’t get used as much as we age) strong and conditioned. Women over 50 tend to start experiencing stiffness and reduced mobility in their backs, so cat and cow pose is perfect for helping with those issues as well!\\nAdditionally, because cat and cow pose is designed to sync with your breath, it is a great way to cleanse emotionally. Since changes in your body can cause emotional distress, particularly in older women, this yoga pose helps women release those emotions before moving forward with more challenging poses.\\n\\n\\n2. Downward Facing Dog\\nOtherwise known as “Down Dog,” this yoga pose is great for older women because it:\\nStretches out the calves, hamstrings, and back \\nBuilds strength in the arms and chest \\nIncreases flexibility in the shoulders\\nBoosts circulation of oxygen and nutrients to otherwise contracting muscles\\nShoulder joints tend to wear out as women age, which makes them susceptible to injuring their shoulders. Building strength in the arms and chest helps protect those increasingly fragile shoulder joints. \\nEmotionally, down dog instills a sense of empowerment and increases feelings of confidence and accomplishment, two things women over 50 tend to struggle with when they notice the changes in their bodies.\\nAdditionally, once a women passes through menopause, muscles tend to tighten and contract due to reduction in hormones and hormone production. Downward facing dog is a perfect yoga pose for women over 50 because it keeps their leg and back muscles lengthened and promotes good circulation!\\n\\n\n3. Modified Cobbler’s Pose\\nAs women age, it is common for them to encounter knee problems and knee pain, making some yoga poses difficult. However, many yoga poses that increase flexibility and circulation to the hip flexors and hip joints require bent knees. \\nPerforming cobbler’s pose on a block or bolster where your hips are higher than your knees helps decrease the pressure on your knees while still reaping the gentle benefits of hip stretching. You may also choose to put blocks underneath your knees or move your feet further away from your body so that the angle of bend in your knees isn’t as sharp.\\nEither way, this pose is proof that yoga for women over 50 is doable, even if you’re experiencing physical challenges and physiological changes.\\n\\n\n4. Modified Tree Pose\\nBalancing postures are a common theme in many forms of yoga. They help yogis learn how to focus better, increase concentration, and (importantly for older women) strengthen the tiny muscles in our feet and ankles.\\nOlder women may begin to experience balance issues as they age. This is common and normal!\\nThe more you work to strengthen the muscles in your feet and ankles, the less likely you will be to lose your balance! Additionally, yoga for women helps you navigate the mental changes you may experience by helping with memory, focus, and concentration.\\nUse a chair, wall, or other stable object if needed. You may also place your non-standing foot on your calf or even at your ankle until you are comfortable moving it further up.\\n\\n5. Child’s Pose\\nEveryone loves child’s pose! It’s a great stretch for your back, arms, neck, and even hips and glutes. Older women may want to rest their forehead on a block and/or place a blanket underneath their hips to alleviate any discomfort.\\nTaking some much needed time in child’s pose allows women to reflect on how their body feels and release any negative thoughts about the changes that may be occurring in their body as they age.\\nI would love to have you join us in the Yoga for Women class, where I not only teach a yoga class specifically catered to women’s needs but talk about common issues women face as they transition into and out of different phases of life!\\nMyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\nNamaste!","html":"<p>Yoga is for every body. And that’s just one of the wonderful things about it! Another wonderful thing is there are<em> specific</em> yoga poses for women, men, children, disabled people, seniors. </p><p>A yoga practice can be tailored to meet the varying and specific individual needs of a person or of a collective group of people. Here, I’ll be addressing the physical, mental, and emotional needs of women over the age of 50 with yoga poses that are particularly beneficial to them.</p><p>Hi! My name is Vaneeta! I teach a<a title=\"https://www.myyogateacher.com/group_classes/yoga-for-women-for-beginner-level-by-vineeta\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-women-for-beginner-level-by-vineeta\"><u> Yoga for Women</u></a> group class at MyYogaTeacher. Women are the source of life and energy on the planet. And a woman advances through many phases of life from motherhood to menopause. Women who are entering the stage of life that is after menopause have specific needs that can be addressed with yoga!</p><p>Not a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!</p><p>When you sign up for a 1:1 membership with us you get:<br></p><ul><li><div><p><strong>102 expert</strong>, highly qualified yoga instructors to choose from</p></div></li><li><div><p><strong>The ability to switch instructors</strong> or take classes with only your faves</p></div></li><li><div><p><strong>Access to unlimited group classes</strong>, taught <em><strong>live</strong></em></p></div></li><li><div><p><strong>Personalized instruction</strong> and work out, diet, and lifestyle plans</p></div></li><li><div><p><strong>To be a member of a HUGE community</strong> of happy yogis from around the world</p></div></li><li><div><p><strong>Yoga teachers who become friends</strong>, who truly care about you!</p></div></li></ul><p>If you haven’t checked us out already, <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>grab two free 1:1 sessions with your 2-week free trial here</u></a>!</p><p>I hope you’ll try some of these yoga poses for women over 50 and then join my class on MyYogaTeacher for more!</p><p>One key to doing yoga at an older age is using props that help you remain stable, safe, and aligned. I recommend using blocks and/or a chair along with your mat.</p><p></p><img src=\"https://media.graphassets.com/resize=width:509,height:339/CS5afacuQhKjvIxJZz21\" alt=\"Cat and Cow Pose\" title=\"istockphoto-1293485090-170667a.jpg\" width=\"509\" height=\"339\" /><h2>1. Cat and Cow Pose</h2><p>Cat and Cow pose is great for anyone at any age, but it’s a great way for women to begin warming up their back and abdominal muscles in a way that is gradual and stable. Supporting your weight on all fours is also a great way to keep arm and chest muscles (that maybe don’t get used as much as we age) strong and conditioned. Women over 50 tend to start experiencing stiffness and reduced mobility in their backs, so cat and cow pose is perfect for helping with those issues as well!</p><p>Additionally, because cat and cow pose is designed to sync with your breath, it is a great way to cleanse emotionally. Since changes in your body can cause emotional distress, particularly in older women, this yoga pose helps women release those emotions before moving forward with more challenging poses.</p><p></p><img src=\"https://media.graphassets.com/resize=width:1200,height:801/6Nfj5ONlQySuMZJn9EXu\" alt=\"Downward Facing Dog\" title=\"D1061_549_098_1200.jpg\" width=\"1200\" height=\"801\" /><h2>2. Downward Facing Dog</h2><p>Otherwise known as “Down Dog,” this yoga pose is great for older women because it:</p><ul><li><div><p>Stretches out the calves, hamstrings, and back </p></div></li><li><div><p>Builds strength in the arms and chest </p></div></li><li><div><p>Increases flexibility in the shoulders</p></div></li><li><div><p>Boosts circulation of oxygen and nutrients to otherwise contracting muscles</p></div></li></ul><p>Shoulder joints tend to wear out as women age, which makes them susceptible to injuring their shoulders. Building strength in the arms and chest helps protect those increasingly fragile shoulder joints. </p><p>Emotionally, down dog instills a sense of empowerment and increases feelings of confidence and accomplishment, two things women over 50 tend to struggle with when they notice the changes in their bodies.</p><p>Additionally, once a women passes through menopause, muscles tend to tighten and contract due to reduction in hormones and hormone production. Downward facing dog is a perfect yoga pose for women over 50 because it keeps their leg and back muscles lengthened and promotes good circulation!</p><img src=\"https://media.graphassets.com/resize=width:1065,height:800/ZAIvrV4MSoaOKXJ1xq6X\" alt=\" Modified Cobbler’s Pose\" title=\"p1080458_orig.jpg\" width=\"1065\" height=\"800\" /><h2><br>3. Modified Cobbler’s Pose</h2><p>As women age, it is common for them to encounter knee problems and knee pain, making some yoga poses difficult. However, many yoga poses that increase flexibility and circulation to the hip flexors and hip joints require bent knees. </p><p>Performing cobbler’s pose on a block or bolster where your hips are higher than your knees helps decrease the pressure on your knees while still reaping the gentle benefits of hip stretching. You may also choose to put blocks underneath your knees or move your feet further away from your body so that the angle of bend in your knees isn’t as sharp.</p><p>Either way, this pose is proof that yoga for women over 50 is doable, even if you’re experiencing physical challenges and physiological changes.</p><img src=\"https://media.graphassets.com/resize=width:600,height:400/fXnZCyynTemCW5yl1mY4\" alt=\"Modified Tree Pose\" title=\"depositphotos_539770100-stock-photo-optimistic-woman-doing-tree-pose.jpg\" width=\"600\" height=\"400\" /><h2><br>4. Modified Tree Pose</h2><p>Balancing postures are a common theme in many forms of yoga. They help yogis learn how to focus better, increase concentration, and (importantly for older women) strengthen the tiny muscles in our feet and ankles.</p><p>Older women may begin to experience balance issues as they age. This is common and normal!</p><p>The more you work to strengthen the muscles in your feet and ankles, the less likely you will be to lose your balance! Additionally, yoga for women helps you navigate the mental changes you may experience by helping with memory, focus, and concentration.</p><p>Use a chair, wall, or other stable object if needed. You may also place your non-standing foot on your calf or even at your ankle until you are comfortable moving it further up.</p><img src=\"https://media.graphassets.com/resize=width:1200,height:800/kCERjjRvQ0GeuWtQwS4W\" alt=\"Child Pose\" title=\"4143473057707883372_IMG_8546-2-1200x800.jpg\" width=\"1200\" height=\"800\" /><h2>5. Child’s Pose</h2><p>Everyone loves child’s pose! It’s a great stretch for your back, arms, neck, and even hips and glutes. Older women may want to rest their forehead on a block and/or place a blanket underneath their hips to alleviate any discomfort.</p><p>Taking some much needed time in child’s pose allows women to reflect on how their body feels and release any negative thoughts about the changes that may be occurring in their body as they age.</p><p>I would love to have you join us in the Yoga for Women class, where I not only teach a yoga class specifically catered to women’s needs but talk about common issues women face as they transition into and out of different phases of life!</p><p>MyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:</p><ul><li><div><p><strong>Radiance! More energy, peace of mind, and better health & fitness</strong></p></div></li><li><div><p><strong>42+ daily group yoga classes, 100% live!</strong></p></div></li><li><div><p><strong>Discounted yoga workshops, all live and interactive!</strong></p></div></li><li><div><p><strong>Making new like-minded friends from around the world</strong></p></div></li></ul><p><a title=\"https://www.myyogateacher.com/pricing\" href=\"https://www.myyogateacher.com/pricing\"><u>Grab your 2-week free trial and check out your membership options here!</u></a></p><p>Namaste!</p>"},"category":["yoga"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":[{"session_uuid":"589454b9-f3bc-4aa9-b241-7b4df4af04e4","student_uuid":"5d7e7eaa-6d15-4f77-8f57-89e4f6f47a22","teacher_uuid":"883ef406-5676-4122-8ded-65c3431d66fa","teacher_name":"Sujit Tiwari","teacher_first_name":"Sujit","teacher_slug":"sujit-1","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1607949651/teacher/photos/y8crso0jxkreqz7egzzx.jpg","group_session_name":"Ashtanga Yoga","group_session_description":"Ashtanga, like vinyasa, synchronizes movement with breath but it requires more physical exertion. 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